Dynamic Physical Therapy & Wellness, LLC

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Dynamic Physical Therapy & Wellness, LLC

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We are a wellness clinic that provides physical therapy and NAET to all populations with experience in treating sprains, strains, work related injuries, motor vehicle collision injuries, surgeries, women's health, sensitivities and allergies.

07/31/2026

Foam rollers are one of those things you might see someone using at the gym or in a run club, but you may have been skeptical about trying one yourself. Rolling out your muscles can be a great way to both prepare for and recover from any strenuous exercise.

When you use a foam roller, you press down on muscle tissue and other connective fibers under your skin; in response, your body relaxes these tissues and fibers, which has several positive effects on performance (and it just feels great).

First of the benefits from foam rolling is the increase in range of motion. As our muscles tighten post work-out, we can become stiff and immobile, making recovery from an exercise a pain. Foam rolling helps alleviate this tightness, providing a short-term boost to our flexibility.

Additionally, some athletes who targeted muscles with foam rollers (or similar equipment) prior to exercising saw a slight increase in performance, likely from the added flexibility, and those who did it post workout found that it reduced their soreness.

So, if you want to try it out, you might find a foam roller at a local fitness center, or in any major retailer. It can be a good tool to help you stay flexible and active, but like anything in fitness, please use it with caution. If you have any questions, feel free to give use a call! We'd love to help!

07/23/2026

For relief for consistent aches and pains, like those caused by arthritis or old injuries, you might turn to something like heat or ice. These are often recommended from dozens of sources, but how do you know which one to use?

The trick is understanding the goal of each method. Cold primarily is used for reducing inflammation and numbing the affected area; heat therapy, alternatively, improves blood flow to the area and relaxes any stiff muscles and tissue. Both can be effective in managing some of the daily symptoms of chronic joint pain, but they will alleviate different symptoms.

For example, if you are experiencing joint or muscle stiffness or aches, heat is the best way to go. By using a hotpad or other safe heat source (as instructed by a medical professional), you can recover some range of motion and ease any cramps in the area. This is especially true of early morning stiffness or general muscle aches. Cold, on the other hand, is better for acute pain or swelling, symptoms that impact a very specific area.

So, whether to use hot or cold is a matter of what symptoms you are trying to alleviate. As most people with joint pain experience a wide variety of symptoms, medical professionals often recommend alternating between hot and cold.

If you are suffering from joint pain, give us a call! We'd love to make a custom care plan focused on your specific needs and the symptoms that you are experiencing.

07/15/2026

You might be a fan of cracking your knuckles or popping your back, or you might hate the sound and the feeling. Usually, to get these sounds, you have to force your joint in a certain motion or put some pressure on a specific spot. But what does it mean when these sounds occur during a normal activity, like popping your knee when getting out of a chair?

For starters, conditions like arthritis or tendonitis can cause the affected joints to crack, sometimes painfully, but usually not. If you have arthritis in your knees, for example, you may experience popping when squatting with or without weights, getting in and out of chairs, and when waking up in the morning.

Alternatively, the popping could be caused by an injury to a tendon or ligament. Popping or cracking caused by injury is typically accompanied by pain, swelling, and stiffness in the afflicted joint. If this is the case, you should consult a physician.

An additional sign of injury or unnatural popping is consistently feeling the need to pop the joint. If you feel growing pressure in your joint, or like you cannot function regularly without getting the joint to pop, it could be a sign of some internal tendon, ligament, or cartilage damage.

So, don't get too worried about some painless popping as you move your body! It can be completely harmless. However, if some of the above is true of your joints, you may need to consult a physician.

06/30/2026

One of the difficulties of working full time is that we often find ourselves working in either a stationary position or doing repetitive motions. The unfortunate reality of this is that our bodies can become stiff, and moving outside of these positions or motions can be painful.

This doesn't have to be the case, though. By staying proactive, you can improve your flexibility and mobility, reducing pain during movement. Here are a few tips that you can follow to find some better ease of movement!

- Set aside two to four days a week to follow a light stretching routine

- Take five minutes during the workday to do some dynamic stretching, allowing your body to shake out some stiffness.

- Perform half-rolls with your neck and do arm circles when you feel stiff. This should help lubricate these areas, and may need to be done often, as they are more prone to stiffness than other areas.

- Perform some slow, simple yoga routines, particularly ones that have gentle spine movements to help ease back pain/stiffness.

Ultimately, staying mobile throughout the day and moving through different positions can help ease some of the pains and stiffnesses that happen when we stay in the same positions for too long.

However, as a word of caution for all new stretching routines and activities, be careful to avoid injury. Overstretching or stretching done improperly can lead to injury. Never stretch past discomfort, and focus on slow, gradual progress over rapid results.

06/25/2026

We're sure you've seen already, but a lot of the state of Utah is experiencing worse air quality due to wildfire smoke. Brave firefighters are doing the best they can to get these under control, but until they do, there are a few things to watch out for.

Although the fires might be far away, the smoke can travel a large distance on the air, and, unfortunately, that means that even those who don't live next to the fire may still experience worse air quality.

This poor air quality can cause negative health effects, particularly for those with respiratory problem, such as asthma. The negative health impacts from wildfire smoke can include eye irritation, throat irritation, reduction of lung function, chest pain, and wheezing or coughing.

So, if you are in an area with poor air quality, limit time spent outdoors to reduce the chance of experiencing the above negative health effects. Particularly avoid, if possible, any sort of strenuous outdoor activity. Usually we encourage everyone to spend more time exercising outdoors, but if the air quality is poor, maybe consider visiting a gym or city recreation center for your workout.

We appreciate all of the firefighters and responders working to contain these disasters, and hope for a speedy return to normality for those whose lives have been impacted.

06/16/2026

We've made posts in the past about how core strength is important, so we are following that up with some of our favorite core exercises! Before doing any of these exercises, start slow, and make sure you can do so without injuring yourself or aggravating old injuries or current conditions. Check with a medical professional if needed!

Before we start with core focused exercises, it's important to note that exercises like walking/running, swimming, yoga, jumprope, and most sports will work the core muscles. When engaging in these exercises, your core will do its absolute best to keep you balanced, which gives it a good workout! However, the next three exercises will focus entirely on the core, which can improve performance in the above activities, as well as in daily life.

1. The bridge!
-Start by lying down with your knees bent. Keep a neutral spine.
-Push through your feet to raise your hips, keeping them straight and creating a line from your knees to your shoulders.
-Hold for 2-3 seconds, then return to the ground.
Here's a great example of what it looks like!
https://www.youtube.com/watch?v=_leI4qFfPVw

2. The plank or modified plank!
-Lying face down, bring yourself up to rest on your forearms and knees for a modified plank, or on your forearms and feet for a full plank.
-Tighten up your abdominal muscles, making a straight line from your shoulders to your knees/feet.
-Hold the position for 2-3 seconds, then gently lower yourself down.
Another example video:
https://www.youtube.com/watch?v=pvIjsG5Svck

3. Arm and leg raise!
-Starting on all fours, keep a neutral head and spine.
-Slowly raise one arm and the opposite leg, extending the limbs away from your body.
-Hold the position for 2-3 seconds, then return to starting position.
-Repeat the movement, alternating the arms and legs used each repetition.
A great example video: https://www.youtube.com/watch?v=9CGaazu_FaI

Good luck exercising your core! Remember, exercise is meant to be progressive, meaning you start with the easiest movements and slowly work your way to more challenging ones. It may be that you can't do a certain movement or have initial difficulties with particular exercises. If that is the case, give yourself patience and practice to get stronger.

Of course, if you are experiencing pain different from muscle soreness, such as sharp pain in joints or muscles, or suspect you have an injury, do not continue the exercise. Consult a medical professional before continuing.

06/11/2026

Running is an awesome form of exercise! It is one of the simplest ways to improve cardiovascular health and your fitness level, provided that you run safely. Running safely is more than just doing a little stretch before you put on your shoes and head out the door, though. You need to pay attention to your body and your specific needs when you begin a running routine. Here are some tips and things to keep in mind if you are starting to run!

- Listen to your body! Feeling some muscle soreness is normal during runs, but some aches and pains aren't, especially if the pain is around a joint or is particularly sharp. Don't push through those kinds of pains, as you might get injured.

- Start slow! No one wants to hear this one, really. They want to get better right away, running faster and farther every time they go out the house. However, pushing yourself to your limits should not be an every run thing. Plenty of successful professional runners have days where they take things slow, and focus more on their form and their breathing rather than their pace.

- Don't skip leg day! Strength training is one of the best ways to improve as a runner, but it often gets overlooked. Strengthening your quads, calves, hamstrings, and glutes will make your legs stronger and more able to generate the force needed to run. Additionally, exercising your core and hips will help keep your body stable while running, helping you avoid injury and improve your form.

And, maybe the most important tip of all: be patient! Running isn't about getting results quickly or shattering your personal best every other day. It is a long process with lots of ups and downs, so make you are patient with yourself.

06/03/2026

In our last post, we discussed the "Ankle ABCs," an ankle exercise that is great for increasing strength and mobility. In this post, we're taking the next step and listing some reasons why ankle strength and mobility matter, particularly to athletes.

To begin, having proper ankle mobility and range of motion allows for better force distribution during day-to-day tasks or in athletic scenarios. When our ankles are inflexible, the rest of our body will compensate, leading to increased wear and tear in areas like our knees and hips.

Flexibility in the ankles also allows us to make movements from more positions, important for athletes like basketball and football players, who often find themselves needing to move quickly from unstable positions.

Stronger, more stable ankles are excellent for better athletic performance, especially with fundamentals like quickly changing direction and jumping. Both of those movements require our ankles to generate large amounts of force, which, in turn, requires the tendons and muscles in and around our ankles to be strong.

Our ankles have more than 100 tendons, muscles, and ligaments, which means that a strong ankle requires attention to all of these areas. That is why the "Ankle ABCs" is an effective routine, as it puts your ankle through movements in all directions.

Ultimately, it is in everyone's best interest to make sure that their ankles are both strong and flexible. Your chances of injury will go down, and your physical ability will go up! Even if you don't consider yourself a serious athlete, setting aside some time to take care of your ankles can make a big difference in daily activities!

05/28/2026

If you enjoy running, hiking, or playing sports, there's a short exercise you can do daily that will increase your stability and reduce your chance of injury!

Often called the "alphabet exercise" or the "Ankle ABC's," it's an ankle exercise that strengthens the muscles in your ankle, while also improving ankle flexibility. To do the exercise, simply pretend that your big toe is like a pen, then "write" the entire alphabet on each ankle. It's typically done seated or laying down, as you don't want your body weight on the joint.

Doing this daily or before exercise can help maintain good joint health and prepare the muscles and tendons in your foot for activity. It can be part of a warm-up, or done as its own activity throughout the day. With stronger, more flexible ankles, your chances of falling or spraining your ankle diminish.

It can be recommended as part of an ankle sprain recovery program, but if you have an ankle injury, only do activities and stretches recommended to you by a medical professional.

05/06/2026

Engage your core! It's popular advice in sports ranging from running to racquetball, but what does it mean? Well, engaging your core simply means activating the muscles in your core to help keep your spine straight and your body balanced.

The muscles involved (back, abdominal, and pelvic muscles) will help keep your body be strong in every position, making a strong core essential for athletes. It's like the branches and trunk of a tree; if the trunk is weak, the branches won't be able to withstand wind or heavy loads.

So, stay tuned for later this week, when we will go over our favorite core exercises to keep your core strong!

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Saint George, UT
84790

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http://DynamicPhysicalTherapy.org/

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